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Dead-lifts & Box Jumps

Four rounds for max reps of (maximal effort):
225#/155# TnG Dead-lifts, 1 minute
30/24 inch Box Jumps, 1 minute
Rest 3 minutes

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2013 CrossFit Games Regional Event 4

For time:
100 Wall ball shots, 20 pound ball
100 Chest to bar pull-ups
100 One-legged squats, alternating
70 pound Dumbbell snatch, alternating, 100 reps

For the entire workout, you will receive 34 minutes to try and complete. This includes the 9 minutes of total rest. In fact, for your score, I'd like you to post time completion for each exercise to comments (for example, 5 min, 5 min, 5 min, 72 snatches).

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Full Clean 2-2-2-2-2 reps

Post heaviest weight used.

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Full Cleans & Ring Dips

Every minute on the minute until you can't complete the required reps within the minute of:
3 Full Cleans (155#/105#)
6 Ring Dips

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CrossFit LA Baseline

For time:
Row 500 meters
40 Air Squats
30 Ab Mat Sit ups
20 Push ups
10 Pull ups

Beginner: M-6:15 W-7:30 (2x jumping pull ups OK sub)
Intermediate: M-5:15 W-6:30 (2x jumping pull ups OK sub)
Advanced: M-4:30 W-5:35
Elite: M-3:55 W-4:40

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1 Minute Burpees

As many reps as possible in 1 minute of: Burpees

Beginner: 10
Intermediate: 15
Advanced: 20
Elite: 28

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Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Ten rounds for time of:

Ten rounds for time of:
5 Burpee Box Jumps, 20 inch box
6 One Legged Squats
7 Toes to Bar
8 Wall Balls, 20#/14#
9 Single DB Ground to Overhead, 60#/45#
60#/45# DB Walking Lunges, 10 steps
Run 200 meters

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5 sets as fast and as heavy as possible (or the cut-off)

5 Hang Power Cleans
10 Box Jumps, 30"/24"
15 KB Swings, 2/1.5 pood

You get 1:12 to try and complete a single round followed by 3 minutes rest.

Total reps completed in five sets.

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Alternating DB Snatch 6-6-6-6-6 reps

After a thorough warm-up, complete 6 total reps (3 ea arm), alternating arms after each rep. You may not, at any time, drop the dumbbells. You must show control, all the way to the ground. These will be completed on a 2.5 minute clock.

Post highest weight used.

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OHS & Burpees

21-15-9 reps for time of:
Overhead Squats, 135#/95#
Burpees

(10 min time cap)

Enter total reps completed.

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Bear Complex

Seven sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Five rounds. Rest as needed between rounds.

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Front Squat 3x5 WOD

Front Squat - 3x5 (sets across)

Use the same weight for all three sets.

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Dead-lift - Box Jump - Toes to Bar WOD

AMRAP in 5 minutes of:
3 Dead-lifts, 315#/225#
6 Box Jumps, 30/24
9 Toes to Bar

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Run - handstand push up - pull up - squat jump WOD

For time:
Run 800 meters
20 Handstand Push ups
40 Pull ups
60 Squat Jumps
Run 400 meters
10 Handstand Push ups
20 Pull ups
30 Squat Jumps

There is a 20 minute cut-off to this workout.

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Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Wall Ball Ladder WOD

10 Unbroken Wall Balls, 20#/14#
Rest 1 minute
20 Unbroken Wall Balls
Rest 1 minute
30 Unbroken Wall Balls
Rest 1 minute
40 Unbroken Wall Balls
Rest 1 minute
50 Unbroken Wall Balls

If unbroken set is disrupted for any reason, your workout is over. Post total achieved reps to comments.

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Overhead Squat 1 Rep Max - Toes to Bar Practice WOD

Ten rounds for max load and practice of:
1 Overhead Squat
10 Toes to Bar

Complete on a 4 minute clock.

Post heaviest overhead squat completed.

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Two Minute Defense WOD

Five rounds of:
1 Power Clean, 155#/105#
3 Hang Squat Cleans, 155#/105#
2 Jerks, 155#/105#
Sprint 200 feet

After the 5 rounds, rest 2 minutes. Repeat. Post total time, including the 2 minutes rest.

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Heavy Snatch Chipper WOD

For time:
50 Kettlebell Swings, 2/1.5 pood
4 Rope Climbs
30 Walking Lunges, 50#/35#
20 Burpees
10 Box Jumps, 30 inch box
5 Squat Snatches, 175#/115#
10 Box Jumps, 30 inch box
20 Burpees
30 Walking Lunges, 50#/35#
4 Rope Climbs
50 Kettlebell Swings, 2/1.5 pood

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Power Clean - HR Push ups - Air Squats WOD

AMRAP in 3 minutes of:
3 Power Cleans, 185#/125#
6 Hand Release Push ups
9 Air Squats

Rest 1 minute. Repeat for 5 cycles.